24hr Access

by Daniel Crandon

Dear Member,

We're thrilled to have you as a member of High Street Fitness, and we can't wait to see you crushing your fitness goals in our gym. As you might already know, we use the Kisi app to grant access to our front doors outside of staffed hours.

Please download and add in your email or ask the front desk for the link (that's usually the best way for glitch-free access). This app is connected to your monthly membership payment, so it may not work the first time if you haven't maintained your membership donation.

There will be (not now) a new membership structure doing away with single, couples etc to reflect the 24/7 access and as an example with have: details of which will follow shortly as we are in danger of information overload but don't worry if your profile with us says "VIP" or "platinum member' there won't be a red carpet and limousine for your next gym visit....sorry.

To ensure the safety and security of our members, we have some rules in place regarding access to the gym. Firstly, tailgating (i.e. following closely behind another member to gain access to the gym) is strictly prohibited. Not only is it unsafe, but it also undermines our efforts to keep the gym secure.

Additionally, letting unauthorized persons into the gym with you is not allowed. If you do so, you will be subject to charges or suspension. Remember, your membership is for your use only.

When entering the gym using the Kisi app, you'll have 5 seconds to enter the gym before the doors lock behind you. Please make sure to enter promptly to avoid getting locked out.

Finally, please note that the front doors of the gym are under 24/7 HD camera surveillance, which is linked to our membership profiles. This is for the safety and security of our members, and any violation of the gym access rules may result in disciplinary action.

If you have any questions about accessing the gym, feel free to reach out to our friendly staff, who are always happy to help.

We can't wait to see you at High Street Fitness soon!

Best regards,

Team High Street Fitness

HIIT

by Daniel Crandon

High-Intensity Interval Training (HIIT) has become a popular workout style due to its numerous benefits. Here are some of the main benefits of HIIT training:

Increased fat loss: HIIT workouts are known to burn more calories in a shorter amount of time than traditional steady-state cardio. HIIT can also increase your metabolism, which means you'll continue to burn calories even after your workout is over.

Improved cardiovascular health: HIIT workouts can help improve your heart health by increasing your heart rate and improving your cardiovascular endurance.

Time-efficient: HIIT workouts are typically shorter than traditional cardio workouts, yet can provide similar or even greater benefits. This makes them a great option for people who have limited time to exercise.

Increased muscle strength and endurance: HIIT workouts typically incorporate bodyweight exercises and/or weights, which can help increase muscle strength and endurance.

Improved insulin sensitivity: HIIT workouts have been shown to improve insulin sensitivity, which can help lower blood sugar levels and reduce the risk of type 2 diabetes.

Can be done anywhere: HIIT workouts can be done with or without equipment, making them a great option for people who don't have access to a gym or prefer to exercise at home.
Here is a 20-minute HIIT workout for the treadmill that can help improve your fitness and speed:

Warm-up: Start with a 5-minute brisk walk or light jog to get your heart rate up and your muscles warmed up.

Workout: Interval 1:

Set the treadmill to a fast running speed (e.g., 8.5-9.0 mph) and sprint for 30 seconds.

Reduce the speed to a light jog or walk for 30 seconds.

Repeat this cycle for 5 minutes.

Interval 2:

Increase the treadmill incline to 5-7% and run at a moderate pace (e.g., 6.5-7.0 mph) for 60 seconds.

Reduce the incline to 0% and walk or jog for 60 seconds.

Repeat this cycle for 5 minutes.

Interval 3:

Increase the treadmill speed to a fast running speed (e.g., 8.5-9.0 mph) and run for 45 seconds.

Reduce the speed to a light jog or walk for 15 seconds.

Repeat this cycle for 5 minutes.

Cool-down: Finish the workout with a 5-minute slow walk or light jog to gradually lower your heart rate and stretch your muscles.

Remember to always listen to your body and adjust the workout intensity as needed. And, as with any new exercise routine, it's important to consult with your doctor before starting a HIIT workout.

Here are some references for further reading:

Increased fat loss:

"The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Body Composition in Overweight and Obese Adults: A Systematic Review and Meta-Analysis." Journal of Obesity, 2018.

"High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol." World Journal of Cardiology, 2019.

Improved cardiovascular health:

"Effects of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Blood Pressure in Adults with Pre-to Established Hypertension: A Systematic Review and Meta-Analysis of Randomized Trials." Sports Medicine, 2018.

"High-Intensity Interval Training: A Time-Efficient Strategy for Health Promotion?" Current Sports Medicine Reports, 2018.

Time-efficient:

"The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Body Composition in Overweight and Obese Adults: A Systematic Review and Meta-Analysis." Journal of Obesity, 2018.

"High-Intensity Interval Training: A Time-Efficient Strategy for Health Promotion?" Current Sports Medicine Reports, 2018.

Increased muscle strength and endurance:

"The Acute and Chronic Effects of High-Intensity Interval Training on Endothelial Function and Cardiovascular Health in Sedentary Adults." Journal of Sports Sciences, 2017.

"Effect of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Physical Performance, Cardiovascular Health, and Serum Cortisol Profile in Healthy Adults." Journal of Strength and Conditioning Research, 2021.

Improved insulin sensitivity:

"High-Intensity Interval Training Improves Insulin Sensitivity in Older Adults With Metabolic Syndrome." Journal of the American Geriatrics Society, 2018.

"Effects of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Blood Pressure in Adults with Pre-to Established Hypertension: A Systematic Review and Meta-Analysis of Randomized Trials." Sports Medicine, 2018.

Can be done anywhere:

"High-Intensity Interval Training: A Time-Efficient Strategy for Health Promotion?" Current Sports Medicine Reports, 2018.

"Effects of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Cardiometabolic Risk Markers in Adults with Overweight and Obesity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials." Obesity Reviews, 2021.

Workout of The Week - Leg Day!

by Daniel Crandon

This week on our social media channels we showcased some of the fantastic equipment we have at High Street Fitness for leg day. So, here’s two leg day routines to try out this weekend. Pick one and give it a go.

Routine 1.

Warm-up: Begin with 5-10 minutes of light cardio or dynamic stretching to get your heart rate up and your muscles warmed up.

1. Barbell squats: Start with a barbell squat, which is a compound movement that targets your quads, hamstrings, and glutes. Do 3-4 sets of 8-12 reps, using a weight that is challenging but allows you to maintain good form.

2. Leg press: Next, move on to the leg press machine. Do 3-4 sets of 8-12 reps, increasing the weight with each set. Focus on keeping your back flat against the pad and using your legs to push the weight.

3. Lunges: Lunges are a great exercise for building your glutes and quads. Do 3-4 sets of 10-12 reps per leg, using a weight that challenges you but allows you to maintain good form.

4. Leg extensions: Leg extensions are a good isolation exercise for your quads. Do 3-4 sets of 10-12 reps, using a weight that challenges you but allows you to maintain good form.

5. Leg curls: Leg curls target your hamstrings. Do 3-4 sets of 10-12 reps, using a weight that challenges you but allows you to maintain good form.

6. Calf raises: Finish off your leg day with calf raises. Do 3-4 sets of 12-15 reps, using a weight that challenges you but allows you to maintain good form.

Remember to rest for 1-2 minutes between sets, and to stretch your legs at the end of your workout. Also, make sure to adjust the weights and reps according to your fitness level and personal goals.

Routine 2.

Warm-up: Begin with 5-10 minutes of light cardio or dynamic stretching to get your heart rate up and your muscles warmed up.

1. Hack Squat: Start with a hack squat, which is a variation of the traditional squat that places more emphasis on the quadriceps. Do 3-4 sets of 8-12 reps, using a weight that is challenging but allows you to maintain good form.

2. Barbell deadlifts: Next, move on to the barbell deadlift, which is a compound movement that targets your hamstrings, glutes, and lower back. Do 3-4 sets of 8-12 reps, using a weight that challenges you but allows you to maintain good form.

3. Leg press: After the deadlift, move on to the leg press machine. Do 3-4 sets of 10-12 reps, increasing the weight with each set. Focus on keeping your back flat against the pad and using your legs to push the weight.

4. Lunges: Lunges are a great exercise for building your glutes and quads. Do 3-4 sets of 10-12 reps per leg, using a weight that challenges you but allows you to maintain good form.

5. Leg extensions: Leg extensions are a good isolation exercise for your quads. Do 3-4 sets of 10-12 reps, using a weight that challenges you but allows you to maintain good form.

6. Leg curls: Leg curls target your hamstrings. Do 3-4 sets of 10-12 reps, using a weight that challenges you but allows you to maintain good form.

7. Calf raises: Finish off your leg day with calf raises. Do 3-4 sets of 12-15 reps, using a weight that challenges you but allows you to maintain good form.

Again, remember to rest for 1-2 minutes between sets, and to stretch your legs at the end of your workout. Also, make sure to adjust the weights and reps according to your fitness level and personal goals.

Don’t forget to consult your medical professional before undertaking any sort of exercise routine.

Creatine and its Benefits

by Daniel Crandon

Creatine is a naturally occurring compound that is found in small amounts in certain foods, such as red meat and fish. It is also produced by the body, mainly in the liver, pancreas, and kidneys.

Creatine is involved in the production of energy in the body, particularly in the muscles. When you exercise, your muscles use a molecule called ATP (adenosine triphosphate) for energy. As your muscles use ATP, the levels of ATP in your body decrease, which can lead to fatigue and decreased performance.

Creatine helps to replenish the levels of ATP in your muscles, which can improve your energy levels and allow you to exercise for longer periods of time. Creatine works by increasing the amount of phosphocreatine in your muscles, which can be used to quickly produce ATP during high-intensity exercise.

The recommended dosage of creatine varies depending on your body weight, exercise goals, and other factors. Generally, a common dosage for creatine supplementation is 3-5 grams per day, taken consistently for several weeks, followed by a maintenance dose of 2-3 grams per day.

Some potential benefits of creatine supplementation include:

Increased muscle strength and power: Creatine has been shown to improve muscle strength and power, especially during high-intensity exercise. This can help you to lift more weight, perform more repetitions, or run faster.

Improved athletic performance: Creatine supplementation may enhance athletic performance, particularly in activities that require short bursts of intense effort, such as sprinting or weightlifting.

Increased muscle mass: Creatine may help to increase muscle mass, particularly when combined with resistance training.

Improved recovery: Creatine may help to improve recovery from exercise by reducing muscle damage and inflammation.

Neuroprotective effects: Some research suggests that creatine may have neuroprotective effects, and may be beneficial for individuals with certain neurological conditions.

References.

Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z

Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349–1362. https://doi.org/10.1007/s00726-011-0875-6

Candow, D. G., & Chilibeck, P. D. (2019). Creatine supplementation differentially affects maximal isometric strength and time to fatigue in large and small muscle groups. European Journal of Applied Physiology, 119(1), 253–263. https://doi.org/10.1007/s00421-018-4008-z

Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://doi.org/10.1186/1550-2783-4-6

Disclaimer: If you are considering taking creatine supplements, it is a good idea to speak with a healthcare professional first to determine if it is safe and appropriate for you.

Workout of The Week

by Daniel Crandon

So, it’s another Bank Holiday Weekend. Here are 3 HIIT workouts to get you through the weekend……..
HIIT Workout Session 1:

Warm-Up: 5-minute jog on the treadmill

Circuit 1:

Burpees x 10

Jump squats x 10

Mountain climbers x 20

Rest for 30 seconds

Circuit 2:

Alternating lunges with dumbbells x 10 each leg

Push-ups x 10

Plank jacks x 20

Rest for 30 seconds

Circuit 3:

Kettlebell swings x 10

Box jumps x 10

Bicycle crunches x 20

Rest for 30 seconds

Repeat Circuit 1-3 for a total of 3 rounds.

Cool-Down: 5-minute walk on the treadmill

HIIT Workout Session 2:

Warm-Up: 5-minute jog on the treadmill

Circuit 1:

Jumping jacks x 20

Squat jumps x 10

High knees x 20

Rest for 30 seconds

Circuit 2:

Dumbbell bench press x 10

TRX rows x 10

Russian twists x 20

Rest for 30 seconds

Circuit 3:

Deadlifts with kettlebell x 10

TRX pikes x 10

Leg raises x 20

Rest for 30 seconds

Repeat Circuit 1-3 for a total of 3 rounds.

Cool-Down: 5-minute walk on the treadmill

HIIT Workout Session 3:

Warm-Up: 5-minute jog on the treadmill

Circuit 1:

Jumping lunges x 10 each leg

Push-ups x 10

Spiderman planks x 10 each side

Rest for 30 seconds

Circuit 2:

Goblet squats x 10

Dumbbell shoulder press x 10

Sit-ups x 20

Rest for 30 seconds

Circuit 3:

Kettlebell swings x 10

TRX tricep extensions x 10

Leg curls on stability ball x 10

Rest for 30 seconds

Repeat Circuit 1-3 for a total of 3 rounds.

Cool-Down: 5-minute walk on the treadmill.

Healthy Weight Loss For You

by Daniel Crandon

Weight loss needn’t be a chore. But it can improve your life no end and should be given some proper consideration. Here are some top tips to remember:

Set realistic weight loss goals: Aiming to lose 1-2 pounds per week is a healthy and achievable goal for most people. It's important to set realistic expectations to avoid frustration and disappointment.

Focus on a healthy diet: Eating a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for weight loss. Avoid processed and high-calorie foods and keep an eye on portion sizes.

Exercise regularly: Regular exercise can help you burn calories and build muscle. Resistance training is a brilliant form of exercise.

Keep track of your progress: Monitoring your weight loss progress can help you stay motivated and on track. Consider using a food diary or tracking app to monitor your food intake and exercise habits.

Seek support: Having support from friends and family, or joining a weight loss support group, can be helpful for staying motivated and accountable.

Be patient: Losing weight takes time and effort, and it's important to be patient with yourself. Remember that small changes over time can lead to big results.

Here is some additional reading:

Harvard Health Publishing. (2020). A healthy approach to successful weight loss. https://www.health.harvard.edu/staying-healthy/a-healthy-approach-to-successful-weight-loss

Centers for Disease Control and Prevention. (2022). Losing Weight. https://www.cdc.gov/healthyweight/losing_weight/index.html

American Heart Association. (2018). Healthy Weight Loss. https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/healthy-weight-loss

Academy of Nutrition and Dietetics. (2021). Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults. https://jandonline.org/article/S2212-2672(20)32053-7/fulltext

World Health Organization. (2020). Obesity and Overweight Fact Sheet. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight

Make a change today.

Here's a sample weight loss diet plan based on a daily intake of 2000 calories:

Breakfast:

2 slices of whole grain toast with 1 tablespoon of almond butter and sliced banana (400 calories)

1 cup of unsweetened almond milk (30 calories)

Mid-morning Snack:

1 medium apple (95 calories)

1 small handful of raw almonds (80 calories)

Lunch:

Grilled chicken breast (4 oz) on a bed of mixed greens with cherry tomatoes, sliced cucumber, and 1 tablespoon of vinaigrette dressing (350 calories)

1 medium orange (70 calories)

Afternoon Snack:

1 small container of non-fat Greek yogurt (100 calories)

1/2 cup of blueberries (40 calories)

Dinner:

Baked salmon fillet (4 oz) with roasted vegetables (carrots, broccoli, and red bell pepper) and a small baked sweet potato (450 calories)

1 cup of steamed green beans (30 calories)

Evening Snack:

1 small square of dark chocolate (70% cacao) (50 calories)

1 small pear (60 calories)

This meal plan adds up to around 1,295 calories, leaving you with around 705 calories for additional snacks or drinks, depending on your personal preference, keeping it flexible and not boring in anyway. Remember to stay hydrated by drinking plenty of water throughout the day. In addition to this, you need to remember to stay in a calorie deficit.

Always consult a medical professional before embarking on any new diet or training programme.

Workout of The Week

by Daniel Crandon

Get your workout of the week right here! - Push/Pull/Legs can be a really effective way of training. Below are some references to help explain why and further your reading. Then, get to the bottom for this weeks training split!

1 ."Comparison of Push-Pull and Traditional Split Resistance Training on Maximal Strength and Body Composition" by Grgic et al. (2019) - This study compared the effects of a push/pull workout split with a traditional split on maximal strength and body composition in trained men. The results showed that the push/pull group had similar improvements in strength and body composition as the traditional split group, suggesting that the push/pull split can be an effective way to organise a strength training program.

2. "Push-pull-legs: The Ultimate Split" by Hatfield et al. (2020) - This article explains the science behind the push/pull workout split and its effectiveness for muscle growth and balanced development. It also provides sample exercises for each muscle group and tips for designing an effective push/pull program.

3. "Effectiveness of Push-Pull Training on Muscular Strength, Hypertrophy and Muscular Endurance in Physically Active Men" by Kumar et al. (2018) - This study compared the effects of a push/pull workout split with a traditional split on muscular strength, hypertrophy, and endurance in physically active men. The results showed that the push/pull group had greater improvements in all three areas compared to the traditional split group, suggesting that the push/pull split can be a more effective way to organise a strength training program, especially if you feel you have hit a plateau.

Make sure to consult a medical professional before undertaking any new workout routine.
Push Day:

Barbell bench press (4 sets x 8-10 reps)

Incline dumbbell press (3 sets x 10-12 reps)

Shoulder press (3 sets x 10-12 reps)

Tricep pushdowns (3 sets x 10-12 reps)

Lateral raises (3 sets x 12-15 reps)

Pull Day:

Deadlifts (4 sets x 8-10 reps)

Barbell rows (3 sets x 10-12 reps)

Lat pulldowns (3 sets x 10-12 reps)

Bicep curls (3 sets x 10-12 reps)

Rear delt flyes (3 sets x 12-15 reps)

Legs Day:

Squats (4 sets x 8-10 reps)

Leg press (3 sets x 10-12 reps)

Lunges (3 sets x 10-12 reps)

Leg curls (3 sets x 10-12 reps)

Calf raises (3 sets x 12-15 reps)

Supplements Explained

by Daniel Crandon

Supplements Should Never Replaced a Balanced Diet

As soon as you start the gym, working out and browsing at all things fitness online, it’s invitiable that you’ll get bombarded by online ads for sports supplements. It’s an easy way to waste a lot of money. So here is the High Street Fitness guide to the basics to stop you spending money on things you don’t need.

Whey Protein: This is a popular supplement for muscle building because it's a convenient source of protein, which is essential for muscle growth and repair. Whey protein is quickly absorbed by the body and can be taken before or after a workout.

Creatine: Creatine is one of the most researched supplements for muscle building. It helps increase muscle size, strength, and power. It works by increasing the amount of energy available to your muscles during intense exercise.

Beta-Alanine: Beta-alanine is an amino acid that helps to reduce muscle fatigue during high-intensity workouts. It's commonly found in pre-workout supplements.

Branched-Chain Amino Acids (BCAAs): BCAAs are a group of three essential amino acids (leucine, isoleucine, and valine) that are important for muscle growth and recovery. They can be taken before or after a workout to help reduce muscle damage and promote muscle protein synthesis.

Fish Oil: Fish oil contains omega-3 fatty acids, which are important for reducing inflammation and improving overall health. This can be beneficial for muscle building as inflammation can hinder muscle growth and recovery.

Remember that supplements should never replace a healthy diet and exercise routine. It's always best to speak with a healthcare professional before starting any new supplements.

Why Exercise is Vital for Mental Wellbeing

by Matthew Jones

Poor mental health has been on the rise over the past few years. Many people lose the will to want to do things, but they also feel more anxious because they feel they have no purpose in life. This is an unhelpful way of thinking and getting yourself out of that place is extremely important. In this blog we will explore the benefits of exercise for your one mental wellbeing.

Exercise releases endorphins, dopamine and serotonin

When you feel tired or in a low mood, it can make doing anything feel like a chore. Exercise is proven to release hormones that make you feel better. Therefore, even if you don’t feel like exercising, by the time you begin and complete a few exercises, you will start to feel better. By the end of the session, you will thank yourself for pushing your way through the low feeling. This can also help you boost your motivation for next time.


Exercise improves your self-esteem

Many people exercise because they don’t like the way they look and want results yesterday. This is improbable. However, when you exercise, even just for a week, you will begin to look at yourself in a different light. Despite the fact that you wouldn’t have made physical changes, you will start to feel more confident and comfortable. Once the results start showing, then your confidence and self-esteem will be through the roof.


Exercise improves your social skills

This can be achieved in a number of ways. When you go to the gym, you are put in a situation where socialsing is more likely. This is because you will interact with the desk at the front, a personal trainer who gives you an induction and other members, whether it’s about being done with equipment or asking advice. Also, if you choose to participate in an exercise class, you will meet people who are like minded which makes it far easier to interact with them. This can help you form connections.


Exercise gives you a purpose

There aren’t many worse feelings than waking up in the morning and feeling like there is nothing to do and everything is the same. We as people struggle when we don’t have a purpose or a goal in life. This is where exercise can give you something to strive for. Whether you simply want a new hobby or want to make a change in your life.


Exercise encourages productivity and creativity

Some of my best ideas have come from the gym. I will be in the middle of my workout and will have to pull my phone out to note things down. This is because the gym can clear your mind allowing you creative freedom. Exercise also inspires you to be more productive and motivated with your professional and family life.


Do you not know where to start?

If you live in Pontypool or Torfaen then I thoroughly recommend checking out my website www.icanfitnesspt.com to see if you can benefit from personal training. I am one of the few trainers out there that not only tells you what benefits you receive; but also how much it costs per session and the overall cost of a program.

Improve Your Mental Health - From a Recovered Anorexic

by Matthew Jones

October 10th marks World Mental Health Day; as someone who dealt with severe anxiety and anorexia, I want to offer some advice on how to get better. In my own journey, I went from being 106 lbs, too scared to leave my house and barely eating, to being a 154 lbs confident person who moved halfway across the world. I have since returned and work as a personal trainer at High Street Fitness.

Admit you have an issue

Many of us, me included, have issues with admitting we have issues and need help. I lost so much weight, stopped going outside and it still took me a few months to finally admit I have a problem! After getting over this first hurdle, I could start focusing on getting better.

Try therapy

I owe much of my recovery to going to see a therapist who specialises in cognitive behavioral therapy (CBT). CBT is all about understanding the root of the problem and reprogramming the mind to not fear that issue anymore. This essentially takes any irrational thought and breaks it down to the point where you know it’s irrational and thus not fear it. CBT doesn’t work for everyone, but it is normally a combination of things alongside therapy that aids recovery.



Exercise at home or in a gym

When you are in a really dark place, it can be difficult to get out of bed, let alone go to the gym! This is why I preach baby steps. Start by doing a very simple workout at home, gradually get to the point where you are willing enough to go to the gym. Sometimes just getting in the car can be far enough in the early days! It took me a few months of dedication to get to the point where I was able to workout in a gym. I ended up going to the gym nearly every day as it became my sanctuary.

Work on your sleep schedule

One of the issues with mood can often be attributed to sleep deprivation. Going to bed any later than 11pm and sleeping less than 7 hours can seriously affect your well-being. I definitely recommend going to bed early and waking up early, you feel far more rested, productive and inspired.


Quit drinking, smoking or any other controlled substances

For me, the only drug I used to do was drinking alcohol. Giving up drinking was the best decision I have ever made. No more hangovers, saving a lot of money, feeling sharper, fitter and more productive. This was a huge boost to my overall well-being. Alcohol is proven to have many negative health effects and can also cause addiction which is an even more destructive disorder.

Make food a fuel

Sure, fast-food tastes good but do you ever feel great afterwards? Healthy foods give your body vital nutrients that not only makes you healthier but also feel great. Good nutrition can also prevent chronic conditions such as cancer, cardiovascular disease and type 2 diabetes.


Talk to someone

If things ever get too much, then talk to someone immediately like friends or family. Should you end up in a crisis situation, go to the nearest A&E or call 999. Other useful resources are:

Mind: 0300 123 3393

Samaritans: 116 123

Campaign Against Living Miserably: 0800 58 58 58

C.A.L.L: 0800 132 73

The Mix (under 25s only): 0808 808 4994


At High Street Fitness we are also a safe space for mental health and want to do all we can to help you turn it around. Stop by for a coffee or talk to one of our trainers if you need advice on anything exercise related.

5 Benefits of Yoga

by Matthew Jones

Yoga is a fantastic form of exercise that is not only beneficial for your physical body but also your mind. There are many forms of yoga ranging from Hatha to goat yoga. This blog will focus on a typical yoga practice and how it will benefit you.


Yoga Improves Flexibility

This is one of the most common reasons why people try yoga. There is a lot of stretching involved, particularly in a Yin class where poses can be held for up to 5 minutes! There are a range of benefits of being flexible such as increased mobility as well as less risk of injuries.


Yoga Improves Functionality

Since yoga involves a lot of bodyweight movements it puts far less pressure on joints compared to resistance training. It is also far less intense than other forms of exercise which puts people at less risk of injury. By doing yoga, you can improve your day to day life by making it easier to perform daily functions like getting up and down from a chair, going up and down stairs and carrying shopping.


Yoga Helps with Weight Loss

Since yoga brings in many different muscle groups, it leads to more calories burned. Also, some fast paced forms of yoga like vinyasa are more intense with more poses happening at a faster pace which can also add to the calorie burn.


Yoga Improves Your Mind to Muscle Coordination

When practising yoga, different poses are designed to activate different muscles in the body. By performing these movements slowly and with practice, you can improve the connection between body and mind. This will help when doing different types of exercises.


Yoga Improves Your Mental Health

While exercise in general helps with your mental health through the release of endorphins. Yoga also helps through its philosophy. At its most basic level we encourage students to check in with themselves often and guide their minds into the present moment so they aren’t thinking about the past or the future. At a deeper level, yoga teaches the eight limbs which are designed to help mentally and spiritually.


Try yoga at High Street Fitness Thursday at 6pm to 7pm. Price “Pay what feels good”

www.icanfitnesspt.com

Volunteer and Get Qualified

by Daniel Crandon

It is no secret, High Street Fitness and Wellbeing is powered by a mighty tribe of volunteers, and we’re proud of it. It was always our mission to provide a facility and project that was delivered by the community for the community. Well, with a volunteer pool of near 30 we’re pretty much nailing that down.



But why offer volunteer positions we hear you say?

Well, it’s quite simple actually. We wanted to ensure everyone got something from the facility and utilising volunteers would also give us a greater representation of the local community. So, firstly, it ensures that people can come and get work experience or just give back to the community they live in. The volunteer base is pretty much an even split of males and female and has an age range of 16 to 64. Now that’s pretty inclusive, isn’t it. Secondly, when you walk through the doors for the first time we can pretty much guarantee they would know or recognise someone volunteering. It means you feel relaxed straight away and know that the volunteers care about what they’re doing.



On that note it’s important we recognise the hard work put in by the volunteers to keep the project up and running. Some quick maths will tell you that over 400hrs of volunteer time goes into the project every month, that’s pretty impressive.



Volunteering is good for you.

It gets you out, gets you talking to people and also allows you to learn new skills and practices. it helps improve your mental health as you are around people all the time and, as such, lets you become a better person. Volunteering can be a great way to help those less fortunate than ourselves. It is a great way to give back to your community and help others in need. It can also boost your self-esteem and make you feel good about yourself knowing that you did something worthwhile with your time.



Volunteer work can be a great way to meet new people and make friends.

This will help you cope with the stresses of university or work life and give you something to talk about when meeting new people.



Many volunteering opportunities also provide training courses

this can help improve your CV or give you an edge over other graduates in the job market. As a result of the volunteers success and their loyalty to the project we were able to strike up a partnership with a training provider to provide all that wanted it a level 2 and level 3 Personal Training qualification. That’s not a closed book too. If you fancy volunteer, gaining some work experience, getting out of the house and giving back to a local charity

You’ll have full access to the gym at any time and also access to our training programme to get qualified. So why not get in touch today.

Dafydd James- Chairperson, Rugby Player, Destroyer of Challenges

by Daniel Crandon

When the opportunity arose to work with the 48 times capped Welsh international, it was a no brainer for us as an organisation.

In fact, it is a pleasure to work with such a dedicated individual. The man, who started all 3 tests for The British and Irish Lions on the tour to Australia in 2001, is also patron for Hafal, the mental health charity. It is Hafal and Noah’s Ark that will benefit from his latest sporting challenge as he completes a marathon- yes a marathon- every day throughout January either running, rowing or cycling.


We recently caught up with the former Scarlets and Harlequins star and here’s what he had to say.


So Daf, what inspired you to take part in such an arduous event?

The past year has been a challenge for most people with the Covid pandemic, and it has brought into sharp focus also that the reality for many people is that life brings its own tough challenges and that we all could do with helping each other a little more. These two charities are close to my heart and I wanted to do something to help bring awareness, and also raise funds for great causes. After a few weeks of talking with different people about suitable ideas to keep myself active and focused during January I came up with the concept.


But a marathon every day?

Since retiring from rugby I have been assiduous in keeping myself fit, as I know the pitfalls that potentially can occur post-career from a health point of view when you go from training hard every day to not having such a strong reason to train hard every day, but the benefits both physically and mentally of keeping in shape have always been crystal clear for me personally. I felt I needed to do something to place myself outside of my own comfort zone, and the distance of 42km (a marathon) was a challenging concept not only from an endurance point of view but also from a recovery and discipline aspect. It has pushed me passed my comfort zone and allowed me to test myself both physically and mentally and on occasions been important for me to dig extremely deep.


How are you finding it so far?

I have enjoyed the first few weeks immensely. I have split the workload over the three disciplines relatively evenly so far, but I am more than aware that a point will come very soon where the recovery from the effort itself will take longer and will impact on my ability to perform the next day. Clocking off the distances is a process that I am enjoying, but the amount of workload is building and my muscles are getting sore even this early into the process. I am hoping to learn a lot about myself through the experience also – I am purposefully attempting to place my body in a position physically that I have not been before in order to see how I respond to different challenges and stimuli. Being in a mentally and physically unchartered territory is something that awaits me and I am looking forward to the challenge. Thus far its been a rollercoaster of emotions and my body has felt the arduous affects of a endurance routine.


What are the disciplinary aspects of the physical task that you mentioned. Can you elaborate?

I know if I over-exert on good days, or forget to refuel or sleep properly one day, this will catch up with me down the line. I have drawn up a skeleton plan that I aim to stick to, but I am pragmatic enough to know that I will need to be relatively flexible with this if, and when the going gets very tough in a few weeks. Despite having a good background in tough training regimes as well as being an accredited strength and conditioning coach myself, I found that sitting down and drawing up a plan like this for me, knowing my own strengths and limitations, was difficult since I have no prior experience in what is essentially an ultra-endurance event. I think I will probably learn more retrospectively looking back on what – hopefully - will be a successful challenge at the end of January, than any information or guidance any pre-conceived plan could give me. It is very much a matter of now listening to my body and trying to draw on my own previous experiences and not over exerting as best as possible. I have always known that recovery is pivotal , however with 26 miles every day its important to refuel on the correct macronutrients and hydrate appropriately.


What were your points of reference regarding planning for this challenge?

I spoke with many endurance athletes and also a few people who had completed tough physical and mental challenges themselves. The one word that kept cropping up was the word “resilience”. Whether people are Ironman finishers, Marathon des Sables competitors or anything of that type, the temptation of succumbing to the voice inside the head questioning the rationale of continuing on when the pain hits is one that needs to be addressed and not ignored. I do enjoy physical challenges, but this one was chosen with the distinct possibility of there being an open-ended chance on whether I would be able to complete it either from an injury or over-use perspective, or from merely a performance perspective, and that is something that excites me and drives me forward. Not knowing whether I will finish it is a motivation to attempt to do exactly that.


Moving on to our project; why High Street Fitness and Wellbeing?

I’ve chosen High street Fitness because the people behind the scenes have similar values to myself. Integrity, honesty and respect but not only that it is a forward thinking environment that is agile, dynamic and looking to embrace change. The facility is geared towards improving peoples all round well being and mental health and will be a hub for people from the communities to meet and ,feel welcomed.



What is your role with High Street Fitness?

I have been appointed as the Chairperson of the project and am very much excited at the prospect of passing on my knowledge and experience but also meeting new people. The facility is second to none and is modern, unique and offers people from the community the ability to train at any time of the day and take ownership. The Unique business model caters for all walks of life and offers a wide range of health and well being activities. The environment is warm and welcoming and very much affordable, we have an ambition to create a facility that allows people to workout and improve their own health and mental well-being.

So why not join now? Don’t miss out.

Dafydd James-Wales-British Lions-Marathon-Challenge

The Journey so far - Pontypool

by Daniel Crandon

It’s been long road thus far. In fact it’s been damn hard work. But with a great team of people and help and support from a number of places we have (nearly) got there

The dream of bringing the local communities of Wales a health and Wellbeing setting they can have a say in, be part of and be proud of is nearly a reality. A place where anyone can come and work on their physical and mental health without fear of being ridiculed or intimidated. A place where help is on hand and there is always someone to talk to.

This pandemic has been tough on everyone, us included, but it’s those most at need we want to see coming through the doors. So, if you’re of poor physical health; we can help you. If you have suffered unmentionable loneliness during these times; come and talk to us. If you want to shift those lockdown 1, lockdown 2, Christmas and lockdown 3 pounds (whoa! that’s a lot of times where it’s been all Netflix and Chill); we are here to help.

So, come and join the journey. Don’t just be a customer, be a member of something bigger!

Can’t wait to see you all soon!

Team HSF